When When it comes to lower body training, what do you think of? I believe many people will think of squats
Squats are the most effective training movements in the gym. They are not only exercises for the lower body, buttocks and legs, they can also bring us Come to the greatest benefit of compound movements!
Common squat movements mainly involve moving both feet at the same time. Because he is very efficient and effective! However, if you keep repeating these exercises and feel tired, you can also try a different one-leg squat.
The training effect of single-leg movements is not worse than that of both legs. And single-leg training has a special feature:Balanced muscle development.
A very common example is that the muscles of both feet become unbalanced because the dominant hand is dominant on the feet, or because the muscles on one side are more developed due to a certain sport. When performing movements with both feet, observe whether there is any uneven force due to tilting. At this time, you can balance the development of the muscles on both sides through single-leg movements.
In addition Single-leg squats will challenge your core stability even more. Because of the single-leg support, you will need to mobilize more motor units to maintain balance!
Speaking of single-leg squats, many people will think of the pistol squat (picture below), but this is not a very good movement. Pistol squats require extremely strong hip and ankle mobility. Most people will lose the stability of their spine (lumbar curvature) when performing pistol squats, and the pressure on the knee joints will be greater!
Today I will introduce to you another type of single-leg squat!
Action demonstration
Unlike the pistol squat, the free leg of this squat is behind the body!
The action process< /strong>
1. Stand on one foot, bend the other foot and lift it up, keeping the body stable and the spine aligned naturally!
2. Bend the hip and knee and squat with one leg until the thigh. Parallel to the ground! Then stand up and return to the starting position!
3. After training on one side, continue on the other side.
Training tips: p>
Keep your spine in a stable and neutral position during the movement, avoid hunching, scoliosis and rotation!
Keep your knees in the same plane as your toes
You can! Use dumbbells, kettle bells, or barbells to perform the movements. For those who are trying it for the first time, it is recommended to perform it with bare hands!